Vegan Curry Vegetables

Vegan Curry Vegetables PinThis Vegan Curry Vegetables recipe was inspired by a recipe in “Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn. After I found out my cholesterol was still high after eating a plant-based diet for more than 2 years, I realized vegans can still get heart disease. Dr. Esselstyn’s book had a lot of great advice backed by legitimate research, as well as lots of delicious sounding recipes.

Amelia put me in charge of this one since I found it. I made it the first time following the recipe in the book pretty much exactly, but I thought it lacked some depth of flavor so I modified it the second time around.

Most of Dr. Esselstyn’s study patients were suffering from severe heart disease, so most of the recipes in the book don’t use any salt. Amelia and I both have low blood pressure, so we’re not afraid to use a little salt in our recipes. You can skip the salt if that’s a concern for you.

In addition to salt, I added black pepper and tomato sauce. We eat at an Indian restaurant here in Cuenca, Ecuador called Namaste India and they use tomato in a lot of their curry dishes. It gives it a rich, tangy flavor that we really like.

The jarred tomato sauce we get here in Ecuador is very thick. It’s closer in consistency to tomato paste so you may need to adjust the amount of tomato sauce depending on how thick it is and your taste preference.

We used broccoli and cauliflower in our recipe, but it would be great with some yellow potatoes, too. Some fresh spinach would also be great either blended up in the sauce or added to the skillet during cooking.

This is a great one-dish recipe, but you could also eat it with some naan bread or a side salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Chickpea Buddha Bowl

Cauliflower Chickpea Buddha Bowl PinThis Cauliflower Chickpea Buddha Bowl recipe was inspired by a trip to a plant-based restaurant in Cuenca, Ecuador. It’s one of our favorite restaurants in Cuenca and they have several Buddha Bowls on their menu.

The co-owner and chef, Paul, backpacked throughout South America and ended up in Montevideo, Uruguay where he got a job as a chef in a plant-based restaurant. He returned to Cuenca with one of his co-workers and they opened their own plant-based restaurant called Café Libre. It’s what I would call gourmet vegan food (except for a couple of items that contain eggs).

Not only is the food delicious, it’s also presented in a way that is sure to draw your phone from your pocket so you can take a picture and share it with your friends on Facebook. It’s that good!

This Cauliflower Chickpea Buddha Bowl recipe is my own creation, made with some of my favorite ingredients and spices. Amelia usually makes our new recipes, but she put me in charge of the Buddha bowls since I love them so much.

We had some cauliflower that needed to be used so that’s where I started. Paul has a chickpea Buddha Bowl on the Café Libre menu and we had a can of chickpeas (garbanzo beans) in the cupboard so that was ingredient number two.

We always have onions, garlic and chili peppers on hand so those were natural choices. I also like to add mushrooms for their chewy texture. Baby bellas are our favorite type and we usually have some of those in the fridge.

Swiss chard is a very nutritious dark leafy green, and recipes like this are a good way to add dark leafy greens to your diet. Kale, spinach or a combination would also be great. You could also skip the swiss chard and pair this with a dark leafy green Hearty Side Salad or a low calorie Spinach Salad.

Most of the time, we sauté with vegetable broth to reduce the calories (1 tablespoon has 120 calories) and also because oil isn’t a whole food. There is also a lot of evidence that oil may be as bad for our health as any other fatty food. Dr. Michael Greger thinks of “oil as the table sugar of the fat kingdom” and Mic the Vegan calls it the Vegan Killer.

From a calorie perspective alone, we think it’s worth avoiding oil if possible. And there’s absolutely no need to sauté with oil when steam frying with vegetable broth (or vegetable bouillon or water or wine) works just as well.

The remaining ingredients give the mixture its flavor and a lot of extra nutritional benefits. Lime is loaded with vitamin C and antioxidants. Apple cider vinegar has been shown to help with weight loss, turmeric has been shown to fight cancer and spices in general are loaded with antioxidants that have been shown to fight aging and all sorts of cancers.

I like a little sweetness to go with my spicy so I added some agave. Normally I would use maple syrup, but we didn’t have any (sniff sniff). You can skip this to reduce the calories and the liquid sugar. You can also skip the salt if that’s a concern (especially if you have high blood pressure or kidney disease), but it helps bring out the other flavors.

This is a great one-pot lunch recipe that you can make ahead of time and eat it cold or heat it up the next day. I made this a two serving recipe, but if you serve it over 3/4 cup of brown rice, you can get 4 servings out of it.

This Cauliflower Chickpea Buddha Bowl recipe is a nutrition powerhouse that’s loaded with healthy sources of protein, carbs and fat. It’ll keep you satisfied and powered until dinner. Enjoy!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Quinoa

Cauliflower Quinoa PinThis Cauliflower Quinoa recipe is a real palate pleaser. It’s savory and delicious, with lots of protein and other nutrients, but without many calories. One cup is only about 183 calories. That makes it a great weight loss recipe.

Due to its high protein content and nutritional value, quinoa has risen in popularity over the last few years, which has also led to an increase in its price. Quinoa can be quite expensive now, but Whole Foods has a Super Grains blend that’s much less expensive. Feel free to substitute that for pure quinoa.

This is a great one dish meal for lunch, or paired with a soup or side salad if you have a bigger appetite.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Potato Soup

Cauliflower Potato Soup PinWe created this delicious Cauliflower Potato Soup with a beautiful head of cauliflower we got at the market. It looked so pretty we hated to cut it up!

We spent most of New Year’s Day 2018 in the kitchen experimenting with new recipes and this was one of them. We also made Ginger Vinaigrette Beets, a Spinach Salad and a failed attempt at Sweet Potato Pie.

Cauliflower is a cruciferous vegetable in the same family as broccoli and Brussel Sprouts. That means it’s one of the best vegetables you can eat. And with only 156 calories, this filling soup is also great for your weight loss goals.

It pairs well with a Hearty Side Salad or Spinach Salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Couscous Tex-Mex Tacos

Cauliflower Couscous Tex-Mex TacosThese Cauliflower Couscous Tex-Mex Tacos are a favorite in our household. They’re not only super fast and easy to prepare, but their also filling and nutritious with 10 grams of fiber and 8 grams of protein.

You can eat the cauliflower couscous mixture as a side dish without the corn tortilla. It would pair well with a Mexican Salad, Roasted Green Beans or Roasted Asparagus.

Some diced avocado would also be a delicious topping for these tacos. We were trying to shed a few pounds when we made this recipe so we skipped the avocados to reduce the fat calories.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Steak

Cauliflower SteakYaYa’s is one of our favorite places to eat in Denver. They have a vegan cauliflower steak that is absolutely amazing and if you call ahead and tell them you’re vegan, they’ll go out of their way to take care of you.

This cauliflower steak is very hearty and flavorful. We baked it whole until it turned a nice golden brown, but you could also slice it ahead of time and then bake it or grill it. Cooking it whole means all of the flavor is on the edges so if you slice it before cooking, you can spread the seasonings more evenly.

One head of cauliflower makes about 4 steaks, 2 larger and 2 smaller.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower “Chicken” Fried Rice

Cauliflower Chicken Fried RiceThis vegan Cauliflower Chicken Fried Rice makes a great main dish but you can also serve it as a side dish or top it with your leftover Chinese food. We use the Beyond Meat Grilled “Chicken” Strips, which are so similar to chicken in terms of taste and texture, you won’t know the difference.

With the “chicken” this recipe packs 19 grams of protein, 10 grams of fiber, 225% RDV of Vitamin A and 169% Vitamin C. That’s enough protein for nearly half of your day’s RDV! And both the cauliflower and “chicken” strips contain Iron totally 1/3 of your RDV.

If you want to cut back on the fat and reduce the calories, you can replace the sesame oil with vegetable broth or mix it 50/50.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Cauliflower Buffalo Wings

Cauliflower Buffalo Wings PinThese Vegan Cauliflower Buffalo Wings are simply amazing! Amelia doesn’t like cauliflower, but she loves these and constantly asks me to make them.

The cauliflower absorbs the flavor of the batter and wing sauce, and it has the consistency of chicken so it’s almost like the real thing without bones. The only downside is it takes a bit of time to prepare and one batch doesn’t last too long (because they’re so d**n delicious).

We prefer thicker wing sauce that we found at Whole Foods, but Frank’s Red Hot is what most people are used to so you might prefer that. Frank’s is a little thinner so the cauliflower might be a little soggy if you use too much. You can also thicken it up with 1 tsp of cornstarch.

The Vegan Ranch Dressing is the perfect dipping sauce for these Vegan Cauliflower Buffalo Wings. Prepare the dressing while the wings are cooking.

Vegan Cauliflower Buffalo Wings Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Tacos w/ Lentils & Spicy Avocado Sauce

Cauliflower Tacos PinThe Spicy Avocado Sauce makes these Cauliflower Tacos w/ Lentils very tangy and fresh. We made ours open-faced using soft corn tortillas and then folded them to eat. It’s difficult to find taco shells here in Ecuador that don’t have oil, but these corn tortillas contain only non-GMO corn and water.

Both the cauliflower and lentils have lots of fiber, but the protein comes mainly from the lentils. One cup of cooked lentils has 18 grams of protein.

You can cook the cauliflower and lentils ahead of time and heat them up when you’re ready to assemble the tacos. That’ll speed things up at meal time.

We topped our tacos with some diced tomatoes for pop of color for the pictures, and they tasted good, too. You can squeeze a little extra lime juice over them if you want, and some hot sauce or salsa would also be delicious. Nutritional yeast would give it a cheesy flavor if you like that sorta thing.

The Spicy Avocado Sauce only takes a few minutes to make so you can get that done while the lentils are cooking. If you have any leftover sauce, you can use it as a salad dressing. It’ll keep for a few days in the fridge without browning thanks to the lime juice.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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